Fit and Fabulous at Forty and Beyond with Dr Orlena cover art

Fit and Fabulous at Forty and Beyond with Dr Orlena

Fit and Fabulous at Forty and Beyond with Dr Orlena

By: Dr Orlena Kerek weight loss coach
Listen for free

About this listen

 Welcome to Your Journey Back to Vibrant Health

If you're a woman over 40 who feels like her body has stopped cooperating—despite doing everything that used to work—you're in the right place.

This podcast is for you if you're juggling aging parents, demanding kids, a stressful career, and the hormonal rollercoaster of menopause that's turned your metabolism upside down. Maybe you're frustrated because the diet and exercise routine that worked in your 30s now feels completely useless. Those shifting hormones aren't just affecting your mood—they're making it harder to lose weight, build muscle, and maintain the energy you once had. You're not broken, and you're definitely not alone.

I know you want more than just to lose weight. You want to feel like yourself again—strong, vibrant, and confident in your own skin. You want the peace of mind that comes with knowing you're truly taking care of your long-term health.

Here's what makes this different: I don't believe in depriving yourself or following someone else's rigid rules. Instead, I'll guide you through my proven 4-pillar system that transforms women's lives from the inside out:

🌱 Nourishing Nutrition - Plant-forward eating that fuels your body (yes, you can still enjoy meat!), focusing on 30g protein per meal, 30g fiber daily, and 30 different plants weekly

💪 Movement That Lights You Up - Exercise you actually enjoy, plus the specific strength and interval training that works with your changing hormones instead of against them

😴 Restorative Sleep - The foundation that makes everything else possible

🧠 Emotional Wellness - Breaking free from stress eating, self-criticism, and the habit of putting everyone else first

Each episode gives you practical, science-backed strategies that acknowledge the reality of your hormonal changes and fit into your real life—not some fantasy version where you have unlimited time, zero responsibilities, and a 25-year-old's metabolism.

We'll tackle the biggest obstacles holding you back: feeling too busy to prioritize yourself, lacking a clear system that works, and turning to food when life gets overwhelming.

My goal? To help you build "oak tree" habits—strong, sustainable practices that become part of who you are, not another thing on your to-do list.

If you're ready to stop fighting your body and start working with it, welcome home. Your most vibrant, confident self is waiting.


© 2025 Fit and Fabulous at Forty and Beyond with Dr Orlena Alternative & Complementary Medicine Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • Christmas Without the Health Crash: Your 4-Pillar Holiday Guide

    Christmas Without the Health Crash: Your 4-Pillar Holiday Guide
    Dec 16 2025

    Stop fighting with yourself over Christmas cookies. There's a better way.

    In this episode, Dr. Orlena shares a powerful client story that changes everything about how we think about holiday eating. Imagine walking into a European patisserie—vanilla and sugar filling the air, pastries glistening behind glass—and genuinely, easily choosing just coffee. No internal battle. No guilt. Just... peace.

    Here's what you'll discover:

    ✨ The difference between deprivation and true food freedom – Why the oscillation between desire and guilt keeps you stuck, and how to reach a place where saying no feels effortless (hint: it's not about willpower)

    ✨ Why it's not about what you eat between Christmas and New Year – The surprising truth about routines, the 80% rule across four health pillars, and why your other 50 weeks are what really matter

    ✨ The identity shift that makes healthy choices automatic – How adopting "I am someone who prioritizes my health and wellness" transforms decision-making from exhausting to effortless (just like being a non-smoker)

    Plus, Dr. Orlena reveals her personal strategies for navigating holidays, the cocoa versus hot chocolate experiment that proves less sugar means less craving, and why her 17-year-old son's observation about "not entirely delicious" food is actually the highest compliment.

    Whether you're hosting family dinners or traveling for the holidays, this episode gives you practical tools to enjoy the season without derailing your health—or feeling like you're missing out.

    Ready to make this your healthiest, most enjoyable holiday season yet?

    Dr Orlena's Stress Free Holiday Gift: https://www.mealgarden.com/market/buy-package/dr-orlena-stress-free-holidays-d9vfn/?grant=wulopnlsth

    Watch Stop Dieting Start Thriving: https://go.drorlena.com/video

    Sign up for the Stop Dieting and Start Thriving Video:

    https://go.drorlena.com/video

    Looking for support? Book a free call with Dr Orlena:

    https://go.drorlena.com/book-a-call/

    Show More Show Less
    21 mins
  • How to Navigate Holiday Eating Without the Guilt (or the Weight Gain)

    How to Navigate Holiday Eating Without the Guilt (or the Weight Gain)
    Dec 2 2025

    Tired of the Holiday Weight Gain Cycle? Here's How to Break Free

    The festive season doesn't have to mean abandoned health goals and January regrets. In this episode, Dr. Orlena tackles one of the biggest challenges healthy eaters face: social eating during the holidays.

    Drawing from her own journey—from medical school rejection to eventually becoming a doctor—Dr. Orlena shares a powerful truth: if you really want to make lasting change happen, you can. But it requires strategy, not willpower.

    In this episode, you'll discover:

    🎯 The people-pleasing food trap and how to recognize whether you're eating for yourself or to avoid disappointing others—plus how to indulge guilt-free when you do choose to eat something

    🎯 The three-choice framework that eliminates all-or-nothing thinking at holiday parties and social events, giving you complete control over your decisions

    🎯 Why sugar acts like a gateway drug for some people, and the counter-intuitive approach that actually makes treats easier to resist (and enjoy more when you do have them)

    Whether you're facing endless mince pies, chocolate bars, or well-meaning relatives pushing pastries, this episode gives you a practical roadmap for navigating the festive season without sacrificing your health—or your enjoyment. Stop the cycle of indulgence, guilt, and January promises. Learn how to eat socially, strategically, and successfully.

    Sign up for the Stop Dieting and Start Thriving Video:

    https://go.drorlena.com/video

    Looking for support? Book a free call with Dr Orlena:

    https://go.drorlena.com/book-a-call/

    Show More Show Less
    23 mins
  • The Inflammation-Weight Connection Every Menopausal Woman Needs to Know

    The Inflammation-Weight Connection Every Menopausal Woman Needs to Know
    Nov 18 2025

    Feeling stuck despite doing "all the right things"? You're not imagining it.

    In this eye-opening episode, Dr. Orlena reveals why midlife weight loss feels impossible—and it's not about willpower. The culprit? Chronic inflammation that creates self-perpetuating cycles in your body during perimenopause.

    Discover:

    • Why small steps work better than dramatic overhauls - Learn how Dr. Orlena went from exhausted, overwhelmed mom to thriving wellness enthusiast by starting with just one hour of yoga per week, then layering sustainable changes over time.
    • The "fat begets fat" cycle explained - Understand how dropping estrogen triggers inflammation, which increases abdominal fat, disrupts insulin sensitivity, sabotages sleep, and raises stress levels—each factor amplifying the others in a frustrating feedback loop.
    • Your practical four-pillar solution - Get actionable strategies for nutrition, movement, sleep, and stress management that address the root cause of inflammation. No perfection required—just consistent 8/10 effort that actually works.

    If you're tired of feeling like your body is working against you, this episode offers both the "why" behind your struggles and the "how" to finally break free. Plus, Dr. Orlena shares details about her Micro Magic Healthy Habits workshop for anyone ready to stop feeling overwhelmed and start taking effective action.

    Your transformation doesn't require perfection—just the right approach.

    Watch Stop Dieting Start Thriving: https://go.drorlena.com/video

    Sign up for the Stop Dieting and Start Thriving Video:

    https://go.drorlena.com/video

    Looking for support? Book a free call with Dr Orlena:

    https://go.drorlena.com/book-a-call/

    Show More Show Less
    26 mins
No reviews yet
In the spirit of reconciliation, Audible acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.